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A creeping darkness envelops the stage while an anxious throng of people await, transfixed on the precipice before them. Moments pass and time stretches ever thinner, pulled inexorably apart by the tightening grip of anticipation. Suddenly, almost imperceptibly, a stirring echoes faintly from the emptiness. From far above, a light pierces through the black like a lightning bolt, illuminating a shrouded figure that has come to a stop, front and center. At first glance, the vision seems impossible. It has arms, legs, a head, a torso, but could it be human? Every muscle bulges in staggering detail, each blown up to grotesque proportion. Thick bands of sinew and tendon struggle to hold the pieces together, as if sewn and stapled in place by Dr. Paper-thin skin covers the creature, which looks to be nothing short of pounds. Monsters such as these are built within the deep confines of iron dungeons across the globe, from Texas to Transylvania and every recess in between. They are crafted repetition by brutal repetition, set by searing set, with primitive instruments of torture barbells, dumbbells and plates. They are fueled by uncommon means, with an insatiable appetite for meat and energy, and they are intensely driven by a voracious quest for size. It is not a haphazard journey from mere mortal to bodybuilding behemoth. Although most of us can only dream to attain the freakish wicked mass of a competitive pro, we all can traverse the primal path they have pursued, undertaking the same nutritional strategies that build such beasts. Piecing together a mad mass plan is almost frighteningly simple, at least in concept: Look no further than the hardgainer who carefully chooses the right foods for his diet, but never packs away enough of them in one sitting; or the guy who goes overboard in his weight-gain quest, eating everything in sight until his belly becomes his biggest bodypart. Try them for yourself, noting the effects each step has on your physique. The benefits are multifaceted. Smaller meals are absorbed more readily by your body, which means you actually get far more of the amino acids, vitamins and minerals from your food than you do when you eat fewer larger meals per day. More frequent meals help increase testosterone and insulin levels hormones that promote growth while driving down cortisol levels, a growth-inhibiting hormone that is released during training and in response to other stresses. Protein is made up of amino acids, the basic components of muscle tissue. Thus, you need to have plenty of amino acids available so that your body can build muscle at its maximal rate. If you weight pounds, you need at least grams g of protein in your daily diet. After workouts, bump up your protein intake to g, preferably using a fast-acting whey protein source; at midnight set the alarm if you hit the sack early , guzzle a g protein shake. The late-night feeding will help keep you in an anabolic state overnight. Carbs work with protein, creating a hormonal environment conducive to growth. They help the process of transporting amino acids from food into your muscles so they can be made into new muscle tissue or used to repair tissue damaged during training, and they are stored in your muscles as glycogen, a powerful energy source. Start with 2 g of carbs per pound of bodyweight each day. But, unlike protein, split this over your first five or six meals of the day, dropping carbs from your last meal or two of the day. Thus, a pounder should eat g of carbs at each of his first five or six daily meals, with minimal carbs after that. Then, if your results are lagging, bump up your carb intake at two critical junctures: Contrary to common misconceptions, an elevated metabolism actually increases muscle growth. For example, if you were eating 60 g at breakfast, increase it to 90 g. A common mistake among those trying to gain lean mass is in not distinguishing between good and bad fats. The truth is not all fats are created equal. Healthy fats monounsaturated fats, omega 3s and 6s can be a huge boost to body builders who are trying to gain quality size. Emphasize the following foods in your diet: Reduce other fats, while continuing to consume those contained in lean red meat, chicken breast, turkey breast and whole eggs including the yolk , because you do need some saturated fat and cholesterol for muscle growth. The digestive systems of hardgainers on mass diets often have trouble handling all the additional calories. Fiber can help you get the most out of your nutrition program. Including these foods at most meals except before and after workouts will help you put on size. As a rule, strive to take in up to six servings of vegetables a day, such as broccoli, spinach, carrots and asparagus. You should be able to easily consume two or three servings with a meal. If you want to get big, you need to stay hydrated, because doing so pumps your muscles full of fluids, increasing strength, performance and, ultimately, progress; this will also assist your digestive system in processing food. Strive to drink a gallon of water a day. In addition to water itself, other fluids help keep your body hydrated, including green tea, sports drinks, milk, sparkling water and Crystal Light, as well as other diet drinks. Growth of gigantic proportions can be achieved with food alone, but you can make your journey easier with the help of supplements, as suggested in experiment 9. Here are some of the proven basics to help lay the foundation for extreme growth. These provide one of the easiest ways to assist your muscle-building program. It can be challenging and expensive for young bodybuilders to get in all the protein they need from whole-food protein sources. To supplement your whole-food intake, drink up to three protein shakes a day pre- and postworkout and before bed are great times to rely on a protein-powder concoction. Down a protein shake 25 g of whey protein and 50 g of simple carbs before you work out and then another after. Before bed, use a product that has about 25 g of casein protein. This supplement boasts numerous benefits for health, recovery and muscle building. When taken before workouts, it helps drive nutrients and fluids into your muscles, helping you to lift more weight or get extra reps. Ultimately, this effect helps build more strength and muscle mass. The most prevalent amino acid in the body, glutamine promotes a healthy immune system response for better recovery from training. It also enhances digestion and protects muscle mass from breaking down, which is likely to occur when your body perceives a glutamine shortage. The influx of fluids delivers nutrients to muscles and helps encourage growth. Take g of arginine about 30 minutes before you work out and two more doses at other times of the day. The branched-chain amino acids are leucine, isoleucine and valine. These key aminos not only specifically support muscle growth, but they also help maintain muscle mass during a dieting phase. Take doses of g of BCAAs on an empty stomach in the morning, as well as before and after workouts. Think of these as insurance policies the demands of a bodybuilding lifestyle can cause shortages in specific vitamins or minerals. A good multi will contain vitamins C, D and E, as well as a range of vitamin Bs and minerals. Staggering the addition of different supplements this way allows your body time to respond to them. Most bodybuilders see better results from this strategy than they do from including all supplements from day one of a program. As your body begins to accommodate to the plan, providing new stimulation in the form of supplements every two weeks will help prevent you from plateauing and help you keep growing for a longer period of time. If you are continuing to make progress on your Monster Mass plan and want to keep going and growing, stay with it for as long as it works. Visually monitor your bodyfat stores. If you appear to be adding more bodyfat than muscle mass, then that may mean your body is telling you that this mass-building phase has come to its end. At this time, begin to experiment with bodyfat reduction. Remember, the best way to continue to make progress is to alternate between growth and bodyfat-reducing phases. Your muscle mass will grow better when you change the stimulus that you provide it every two to three months than if you stay on one type of program indefinitely. The Ultimate Lifting Experience. No thanks, I'm happy with my physique. 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